How much magnesium do I need per day?
The EU nutrient reference value (NRV) for adults is 375 mg per day, and according to the European Food Safety Authority (EFSA), adequate intake is 350 mg a day for men and 300 mg a day for women – this is your total intake, including what you get from food.
In our view, athletes, who also lose magnesium through sweat, may well need more than that. According to the guidance of magnesium researcher Mildred Seelig, general needs are about 6 mg per kilogram of body weight, about 7 mg during periods of moderate stress or training load, and up to 10 mg under heavy load. For a 72 kg athlete, that works out to about 430, 500 and 720 mg a day respectively – from food and supplements combined.
The European Food Safety Authority (EFSA) has set a tolerable upper intake level of 250 mg a day for magnesium from supplements, because in larger amounts magnesium can have a mild laxative effect. However, this effect is mainly linked to the poorly absorbed forms that stay behind in the gut – above all magnesium oxide and, to a lesser extent, citrate. The main form in Essential Mg is the stomach-friendly magnesium bisglycinate, and it contains only very small amounts of oxide and citrate, so in our experience even 3–4 capsules a day (300–400 mg) typically do not cause a laxative effect. If you have a sensitive stomach, start with 2 capsules and increase the dose gradually. If you have kidney disease, only take magnesium on your doctor’s advice.
Can Essential Mg have a laxative effect?
A laxative effect is mainly typical of the poorly absorbed forms of magnesium: above all magnesium oxide in larger amounts and, to a lesser extent, citrate. The main form in Essential Mg is magnesium bisglycinate, which is the least likely to have this effect; the succinate, malate and taurate forms are also gentle, and the formula contains only very small amounts of oxide (as a buffer) and citrate. That’s why, in our experience, even 4 capsules a day (400 mg) typically do not cause a laxative effect. If your stomach is still sensitive, split your daily dose and take it with meals.
Which forms of magnesium does Essential Mg contain?
- Magnesium bisglycinate: magnesium bound to the amino acid glycine and the main ingredient of the formula. It is well absorbed and the least likely to have a laxative effect.
- Magnesium succinate: magnesium bound to succinic acid; succinate is an intermediate of the cells’ energy-producing cycle (the citric acid cycle).
- Magnesium citrate: a highly soluble form bound to citric acid; citrate is also part of the citric acid cycle.
- Magnesium malate: magnesium bound to malic acid; malate is an intermediate of the citric acid cycle.
- Magnesium taurate: magnesium bound to the amino acid taurine.
A small amount of magnesium oxide is added as a buffer.
Why does Essential Mg contain magnesium oxide?
The main form, magnesium bisglycinate, is acidic. We added a small amount of magnesium oxide as a buffer: it shifts the pH of the blend in a more alkaline direction and reduces the chance of stomach irritation. The amount is small, so it isn’t significant in terms of a laxative effect.
Is it worth taking magnesium together with vitamin D?
Yes, they complement each other well: magnesium is involved in the function of the enzymes that convert vitamin D into its active form in your body. If you also take vitamin D – for example EnDuro D – make sure you’re getting enough magnesium too. Vitamin D contributes to normal absorption/utilisation of calcium, and magnesium contributes to the maintenance of normal bones.
When should I take it?
For general supplementation, take it with meals, ideally split across two meals. Many people prefer to take it in the evening, before bed – that works well too. Essential Mg is also part of the Sleep Trio Kit.
Is Essential Mg vegan and gluten-free?
Yes: it’s vegan, gluten-free and kosher, in a vegetable capsule.
Are Hammer Nutrition supplements tested by an independent laboratory?
Yes. Our supplements are manufactured in accordance with US dietary supplement manufacturing regulations (21 CFR 111): every raw material used is tested for purity, potency, identity and integrity, and they are checked at every stage of production – blending, encapsulation, packaging materials, finished product – before they go on sale.
What does MFG on the packaging mean?
MFG is the manufacture date. The product keeps its quality for 4 years from the manufacture date if you store it in a cool, dry place, away from sunlight and excessive heat. After opening, always close the lid tightly and use within 6 months.
